You're right for this challenge if you:✔️ Want proven nutrition methods to reach your goals✔️ Would like more accountability✔️ Want to know HOW to eat right✔️ Are motivated to follow a plan to get results✔️ Want to get healthier, look better, and feel better✔️ Looking to build muscle or drop fat (or both!)

The time is almost here for the Summer Slim Down Challenge! Since the last challenge I must admit I’ve fallen far off the wagon. Business and life have beat me around a bit. I’m looking forward to feeling better and embracing the accountability. The challenge this past January yielded some fantastic results for all the participants! The results are and will be in the testing.

Thursday

Friday

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

If your looking for ways to stay on top of your nutrition give Mealfit a try. You can order meals or bulk. You place your order before noon on Sunday then pick up your meals at the gym on Monday between 4 and 6 PM.

Tuesday

Strict Handstand Pushups10 Sets for time:30% of Max Strict Handstand PushupsUsing last week's max effort test for percentage work. Each set must be unbroken, and athletes are to rest as needed between.

We hope that everyone had a great spring break! We had a great time riding the broom stick with Harry Potter at Universal. That virtual reality stuff is amazing. Definitely makes you dizzy….. and broke.

Looking forward to moving into a strength building season. If you’ve been struggling making it to the gym, this is a great time of year to get your a__ in gear. :)

Don’t forget to tell people about our 12:00 PM Monday, Wednesday and Friday class. This class time is for individualized training. Weight loss. Senior Fit.

Monday

Back Squat

3x8 @ 65%

1x 5 @ 70%

2x2 @75%

1x1 @ 80%

Then

Conditioning"Inner Tube"22-18-14-10:DB Snatches (50/35) - Do not drop the DB from OHSit-UpsBurpeesSit-Ups

Ring Muscle-Up PracticeOn the 3:00, 6:00, 9:00 and 12:00:15/12 Calorie Row40 Double-Unders35-40% of Max Ring Muscle-UpsTime remaining after each set is rest.

Wednesday

Back Pause Squat7 Sets:1 Pausing Repetition (3s in bottom)

Sets #1+2 - 70%Sets #3+4 - 73%Sets #5+6+7 - 76%

Wednesday Primer On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. The aim is to refine our engine and movements patterns.

Friday

Our new 12:00 PM class M-W-F in Hoover will be focused on remedial athletes. Overweight, adaptive and inexperienced are encouraged to come to us at this time. Every class will have a nutritional component and customizable programming. We are offering the class at $15 per session with membership options also available. Give us a shout or just pop in and see us.

12:00 PM will also serve as open gym time for other members.

The new hoodie or T-shirt order will be placed this week. If you want to be one of the cool kids click here and put your info in.

Monday

Retest 19.3

Tuesday

Handstand Walk Practice10:00 of Practice

Not for time or score - but for a chance to practice sound movement mechanics.

Wednesday

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements patterns. Today we will be biasing slightly towards weightlifting, given yesterday's bodyweight centric training day. Aim is to finish this eager for Friday.

Pause Overhead Squat3 Sets of 1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a *heavy*, but not an all-time best pausing overhead squat. We are looking for a 3s pause in the bottom of the squat.

Wednesday

Wednesday PrimerOn Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements we may see ahead, while minimizing impact. Aim is to finish this eager for Friday.

Friday

Want to take the guesswork out of how to get your fitness and nutrition on the right track? Check out our Beginner's Class every Monday, Wednesday, and Friday at noon starting March 11th at J19 Fitness in Hoover. This time will also serve as open gym for our existing membership.

Kelly Olcott is the owner of J19 and has worked in the fitness industry for over nine years. Mark Jenkins is an AFAA Certified Personal Trainer and Precision Nutrition Level 1 Certified Coach. They, along with the coaching staff at J19, will work together to simplify things for you and get you moving in the right direction.

Each class is $15 and will last 45 minutes. We'll warm up, workout, and talk through nutrition principles and strategies in that time that will take the guesswork out of what you need to do to get in shape.

There's no contract or commitment to start. Just come check out a few classes and see if it's the right fit for you. Monthly memberships are available once you decide you want to continue. Only 10 spots are available for each class, so reserve your spot now below.

Friday 19.2

Super excited about all the incredible results from the six week challenge! Way to go!!! If you missed out on this challenge, it’s ok, because we will do another in May!

We’ve done several challenges over the years but this one was by far the best. This was Staci and my first time to count macros. We both really liked what we learned. The results have been undeniable.

The Open starts this Thursday! The Open is a series of five workouts with one being released per week for the next five weeks. It is the first step in the CF Games season. Anyone can participate. There is a global leaderboard to measure against everyone around the world. I highly recommend participation, especially if your scared or don’t think your ready. Our own Josh Holden is a top 200 hopeful. He has put in the work and we are confident that he will accomplish his goal. To register click here.

New morning schedule in Hoover. The 5:15 AM and 6:15 AM are now 5 AM and 6 AM.

Congratulations to Joel Morton for being selected as the J19 Fitness Joshua award winner. Joel always has a great attitude and never gives up in the face of adversity. If you see him around give him a big high five!

The 2019 Open is right around the corner! This is one of the most exciting times of the year in the gym. The Open is for everyone. There will be scaling to meet everyones fitness levels. We are having T shirts printed. You can purchase a t shirt even you don’t participate. We will need judges and cheerleaders!

Six week challenges are off and running! Looking forward to seeing some amazing transformations! Remember that Mealfit is a great option to help you hit those macros. Order by noon on Sunday and pick up in Hoover around 4:00 PM on Monday. Use code 2019 to save 20% on your first order. Excellent food. Check it out and order at Mealfit.co Looking forward to another great week!

Monday

Warm Up

:30 secs each

Jumping Jacks

Jumping Jills -arms swing forward and up instead of out to side and up

Thursday

Warm Up

Wod

Skill Development Day

Ring SkillsMax Ring Muscle-Ups

Once you drop, your reps are finished. You may repeat for a better score if desired.

Scale this movement according to individual skill level. If you don’t have Ring MUs then do Bar MUs, C2B pull ups, pull ups, and so on. If you don’t have a pull up yet, do active bar hang at the bottom for as long as possible. Knuckles should be ON TOP of the bar with shoulders active. NOT A LAZY HANG!! 30 seconds is the goal. Then, chin above bar pull up position, with a 30 second hang goal. Then, do ME ring rows.

Lot’s of excitement in Hoover over the six week challenge. (35 plus participants) MyVitality has done an excellent job with the Inbody scans and nutrition seminar. The challenge kicks off tomorrow in Hoover. Good luck everyone! It’s going to be an awesome time.

Alabaster Inbody scans are this Thursday. If you missed it in Hoover you can go test in Alabaster this Thursday night at 4:45 PM.

Monday

Warm Up

Line Drills

Lunge Steps

Spiderman

Samson Stretch

Bear Crawl

20 sec bar hang

High Knees

10 strict pull ups or ring rows

Butt Kicks

Barbell Warm Up

5 RDLs

5 Clean Pulls

5 Shrug Cleans(Shrug, shrug, sq clean=1 rep)

5 Power Cleans

5 split jerks from catch positions

5 OH Lunges(each side)

5 Thrusters

5 Hang Sq Cleans

3 quick sets to work up to a moderate clean and jerk

Wod

30 Power Clean and Jerks (95/65)30 Power Clean and Jerks (115/80)30 Power Clean and Jerks (135/95)30 Power Clean and Jerks (155/105)30 Power Cleans and Jerks (185/135)30 Power Cleans and Jerks (205/155)

The intent of this classic benchmark Girl WOD is all out effort for the duration of the workout. Go hard out of the gate and try to keep your foot on the throttle. The barbell weight should be something you can do all 21 reps in the first set unbroken when fresh. Only break work up in to sets when you absolutely have to. Be prepared for a maximum threshold push. Hang on. Get in your pain cave. And get “cozy”.

Friday

Warm Up

400m Row

20 Partner Wall balls(ball does not touch ground. pass back and forth)